Running on an empty stomach in the morning offers benefits for our health and performance. This uses our fats for energy, which helps with weight loss. It also improves our endurance.
Giving yourself a couple of hours for food to digest will allow maximum energy availability for running. Eating something light immediately before your run will minimize the negative impacts. Running on an empty stomach allows your body to devote maximum energy to exercise.
The general rule is if you're running 5 miles or less you shouldn't need to eat anything before you go. It may actually inhibit weight loss, as one of the other commenters noted. However, if you're feeling stomach aches, lightheaded, or hungry during your jog, eat something before you go next time.
For at least two hours before running, don't eat anything at all. Before, during and after running, drink plenty of fluids. Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract.
Running in the morning can also help you to lose weight faster. A run will jump start your metabolism early in the morning, so your body burns calories at a faster rate throughout the day... The reduction in calories will help you to reach your weight-loss goals faster.
Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you're going longer or are doing something intense like intervals, hills, or speedwork, it's a good idea to get something in your stomach, says Scott.
For example, a systematic review and meta-analysis published in 2016 in the British Journal of Nutrition states that an aerobic workout performed in a fasted state leads to greater fat oxidation, compared to a cardio workout done after eating.
For beginners, starting with a 20-30 minute run is a great way to build consistency without overwhelming yourself. If you're training for a race, your morning runs may stretch longer, into the 60-minute range. And if you're short on time, a quick interval session can be just as effective in 30 minutes or less.
You might be wondering, how long does it take for your stomach to empty? After a meal, it normally takes around 1 hour and 30 minutes to 2 hours for your stomach to empty. But, the type of meal you eat plays a role in how fast it moves through your stomach.
During a run on an empty stomach, the body shifts to utilizing fats or lipids (such as triglycerides or fatty acids) as fuel. This shift not only supports the continuation of the exercise but also ensures the maintenance of the body's vital functions.
If you want to improve or maintain your cardiovascular fitness, then running on a treadmill is fine. However, if you're training for a race or want to see greater benefits in terms of muscle tone, then running outside is the better fit for you.
Pre-hydrate: For a sustained fast-paced run, consider drinking 17-20 fl. oz. about two hours before your run so you'll start off properly hydrated. Maintain hydration: Drink about 5-10 fl.
“It's not a good idea to start a workout with physical hunger present,” Stefanski says. “This may contribute to low blood sugar, confusion, and increased risk of injury.” If you're not hungry, experts still generally recommend you eat something before a morning run.
Give yourself a little extra sleep before waking for breakfast and your workout. A quick, light breakfast is all you need before heading out for a short, easy run. Try a banana with almond butter or even a gel for a quick and easy snack before getting those miles in.
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles.
Eating bananas on an empty stomach can provide an immediate energy boost and essential nutrients, but it may impact blood sugar levels. Pairing bananas with other foods like yogurt or oats can enhance nutrient absorption and minimize potential side effects.
Eating breakfast and running in the morning can help lower cortisol levels, leading to reduced abdominal fat and promoting overall weight loss.
A morning workout may promote better quality of sleep as compared to afternoon or evening workouts. In fact, the authors of a 2014 study published in Vascular Health and Risk Management concluded that early morning may be the most beneficial time to engage in aerobic exercise.
However, exercising on an empty stomach will also cause you to lose lean muscle mass at the same time, which can hinder long-term weight loss. Exercising without eating first can cause dramatic shifts in your blood sugar, and when it drops quickly you can feel nauseous, light-headed or dizzy.
It's generally a good idea to eat before a run as it gives your body the fuel it needs to perform, but you need to leave plenty of time for digestion, so you don't suffer from the dreaded runner's stomach cramps. For a smaller, low intensity run, a small snack, like a banana, should do the trick.